{A good workout}

Soooo, I didn't do my shoulders and abs workout this weekend. I was a day behind in my routine from taking a day off during the middle of the week. Today was Day 1 of week 4 and a Leg day. I decided to do shoulders and abs as well as legs today. It was definitely a good workout. I have to say, though, I'm not digging the shoulder workout too much. Could bed because I'm still weak in that area and have to use really light weights and it still makes my shoulder pop. Surely, that can't be a good thing. I may have to modify future shoulder workouts. I fully expect to be extremely sore tomorrow and the next day.

SHOULDER/ABS:

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  Seated Dumbbell Press

  3 sets of 10 reps
•  

  Rear-Delt Cable Flyes

  3 sets of 10 reps
•  

  Dumbbell Front Raise

  3 sets of 10 reps
•  

  Seated Arnold Press

  3 sets of 10 reps
•  

  Dumbbell Lateral Raise

  3 sets of 10 reps
•  

  Seated Bent-Over Rear Delt Raise

  3 sets of 10 reps
•  

  Crunches

  3 sets of 10 reps
•  

  Roman Chair Leg Raise

  3 sets of 10 reps
•  

  Oblique Crunches - On The Floor

  3 sets of 10 reps per side

And...

LEGS

•  

  Leg Extensions

  3 sets of 10 reps
•  

  Wide Stance Barbell Squat

  3 sets of 10 reps
•  

  Walking Barbell Lunge

  3 sets of 10 reps
•  

  Single-Leg Barbell Deadlift (shown with kettlebell)

  3 sets of 10 reps
•  

  Lying Leg Curls

  3 sets of 10 reps
•  

  Seated Calf Raise

  3 sets of 10 reps
•  

  Standing Calf Raises

  3 sets of 10 reps